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Are you Struggling to Lose Body Fat? Many Americans are currently facing the challenge of losing weight. We are at a 70+% overweight/obesity rate. That is a 14x increase since the 1970s when the rate was a mere 5%. If you struggle to lose body fat you are not alone. This is on its way to affecting everyone unless we take action. I could write a book on the potential reasons for how we got here, however, the main thing to understand is that we are doing something wrong and we have the power to make better choices. Your genetics may have predisposed you to your current position, but they are not holding you back from changing where you will be in the future. How do we take control of our health and lose that stubborn body fat? If you have been following along for the past few months I hope you have a few ideas. Over the past few weeks, we touched on how improving our body composition is a better focal point for health than losing weight. Today we will focus more on the specifics of losing fat although the previous information is still a major aspect of your journey. Many Americans are currently facing the challenge of losing weight. We are at a 70+% overweight/obesity rate. That is a 14x increase since the 1970s when the rate was a mere 5%. If you struggle to lose body fat you are not alone. This is on its way to affecting everyone unless we take action. I could write a book on the potential reasons for how we got here, however, the main thing to understand is that we are doing something wrong and we have the power to make better choices. Your genetics may have predisposed you to your current position, but they are not holding you back from changing where you will be in the future. How do we take control of our health and lose that stubborn body fat? If you have been following along for the past few months I hope you have a few ideas. Over the past few weeks, we touched on how improving our body composition is a better focal point for health than losing weight. Today we will focus more on the specifics of losing fat although the previous information is still a major aspect of your journey. 3 habits to build when trying to lose body fat
To lose body fat with aerobics you need to perform a minimum of 150 minutes per week and ideally 250-300 minutes per week. The intensity here is less important than the duration and the consistency of movement. High protein diets with moderate to high fat and lower carbohydrates can be optimal for most people when trying to change their body composition. This is not the best approach for everyone. What this style of diet can do is significantly increase the nutrient density of our diet while reducing the total caloric load throughout the day. High Carbohydrate diets often lead to an overconsumption of calories, decreased nutrient density, dysregulated glucose levels, and imbalances in hormones. While those with great focus can lose weight on a higher-carb diet if they consume adequate protein and are mindful of their caloric intake, I have found that most are unsuccessful. Many of my clients have found success with diets that focus on protein, fats, and only small amounts of high-quality carbs without counting a single calorie. The last component that is essential for losing body fat is adequate sleep. We will break down sleep in depth in the future. For now, understand that sleep is the time for your body to recover and grow. Without prioritizing your sleep you will never allow your body time to make the changes you desire. Consistently Building Better Habits is the Key to Your Success 3 habits to kick when trying to lose body fat
Processed food has no place in our diet. None. The endless ingredient lists of artificial chemicals, pesticides, herbicides, estrogenic molecules, processed seed oils, and whatever else food companies are allowed to put into these packages that are marketed as “heart healthy” is killing us. Maybe not today, but give it some time and it will catch you. This is the same for drinking your calories. Outside of high-quality protein supplements, there is little reason to drink your calories. Sweet coffee, pop, energy drinks, alcohol, etc are increasing your sugar cravings, harming your blood sugar levels, and not allowing your body to be lean and energized on its own. I cannot stress enough that even the smallest amounts of these food products are keeping you from your potential to have the health you deserve. Don’t get me wrong, it's not your fault. You have been completely lied to your entire life about what health and quality nutrition looks like. The most disappointing aspect is that you weren’t lied to because we didn’t know any better you were lied to because these companies have a vested interest in making money off of you and are willing to sacrifice your health for their profit. Lastly, I want to touch on the “Everything in Moderation” mentality. This is hands down my least favorite piece of nutrition advice I hear people giving. It's a copout for not wanting to eliminate the things that are not serving you in life. At its heart, I can agree with the saying but in its application I find it to be detrimental to progress. If you truly do things in moderation then yes you will likely be okay. Such as on special occasions having desserts or meals out with friends and family. If you are eating out one or more times a week, if you are having processed food multiple times per week, if you are drinking something calorically dense a few days per week, then you are not operating under moderation. You are engaging in habits that are diminishing your health and keeping you from your goals. With all of that being said, understand that I do not expect perfection from anyone. I am saying these things to create awareness around the habits many of us unconsciously engage with while still being confused as to why we have poor health. Improving our health is a process of building awareness and unlearning what we have been told. That is a scary, identity-changing process that takes time, commitment, and consistency. Use this as motivation to reach your potential, the choice is yours. Awareness is the First Step to Change Ready to transform your body and reclaim your health? Our team of certified coaches is here to guide you on your fat loss journey with personalized strategies and unwavering support. Schedule a complimentary one-on-one consultation with one of our experienced coaches today. During this session, we'll dive deep into your goals, assess your current lifestyle, and outline a tailored plan to help you achieve lasting results. Whether you need accountability, expert advice, or motivation, we've got you covered. Don't let another day pass by feeling frustrated or stuck. Take the first step towards a stronger, leaner you by booking your free consultation now. Your journey to a healthier, happier life starts here.
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Andrew CataldoCoach Andrew is the Director of our Performance Division. With a passion for improving the health, fitness, and well being of those around him. Check here each week for new articles! Free E-Books
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